Calcium Rich Foods Good For You #AMCoffee

Calcium Loaded Foods
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We all need calcium for our bones being a great support for our bodily structure, for our cells functioning well and nerves working properly. On average, our body requires about 1,000 mg of Calcium a day

Obviously, it is better to try to cover our calcium needs via foods we eat.

Many rely on dairy products to ensure that calcium needs are met. But what about those vegans and lactose intolerant?

There are plenty non-dairy sources that offer Calcium in abundance. Let’s see into that list today.

Plus: Believe it or not, in addition to calcium this cruciferous veggie contains nearly twice the vitamin C of an orange. Research also shows that diets high in cruciferous vegetables like broccoli may be linked to a lower risk of certain types of cancer, including colon and bladder cancer.

Broccoli rabe

Calcium content: 100 milligrams in one 2/3-cup serving

Plus: Broccoli rabe (pronounced “rob”) is the slightly more bitter cousin to broccoli. It provides more than half your daily value of immune-boosting vitamin C and about 3 grams of belly-filling protein. It’s also a great source of vitamin A.

Plus: In addition to serving up more than a quarter of your daily calcium needs, this Southern favorite is also loaded with nearly three days worth of vitamin A, a nutrient that helps keep your eyes sharp as you age. Though collard greens are traditionally cooked with butter and fattening meats like bacon, they also taste great sauteed with olive oil and garlic.

Kale
Calcium content: 101 milligrams in 1 cup raw, chopped

Plus: This superfood has it all: it racks up just 30 calories per serving, provides a day’s worth of vitamin C, and twice the recommended daily intake of vitamin A, not to mention that 101 milligrams of calcium per serving. It also provides a hefty dose of vitamin K, a nutrient that helps your blood clot. Without it, you wouldn’t stop bleeding when you cut or bruise yourself.

Plus: Edamame has been eaten in China and Japan for thousands of years, and it’s no wonder: it’s a nutritional powerhouse. Edamame—which are immature soybeans in the pod—is among the few non-animal foods that is a complete protein, meaning it contains all nine essential amino acids. You also get 8 grams of fiber per serving.

White Beans

Calcium content: 63 milligrams in 1/2 cup cooked

Plus: These meaty little guys are rich in fiber, protein, and iron, and they’re also one of the best nutritional sources of potassium. Additionally, they contain resistant starch, a healthy carb that boost metabolism.

Plus: Bite into a dried fig, and you’ll think you’re indulging in a super-sweet and sticky dessert, when in fact you’re chowing down on a fiber- and potassium-packed fruit. Figs also supply you with magnesium, a nutrient the body uses in more than 300 biomechanical reactions, such as maintaining muscle function, keeping your heart rhythm steady, and strengthening your bones.

Oranges

Calcium content: 74 milligrams in one large orange and 27 milligrams in a cup of orange juice
Plus: You know oranges for their immune-boosting vitamin C content, but they’re also low in calories and brimming with antioxidants.

Plus: Don’t be scared of sardines—these salty little fish add tons of umami flavor to salads and pastas. And they serve up even more than just calcium: they’re an amazing source of vitamin B-12, which is a key nutrient for brain and nervous system health. Sardines also contain vitamin D, which is essential for bone health and notoriously difficult to get through food.

Plus: Okra contains constipation-fighting insoluble fiber, as well as vitamin B6 and folate. And don’t write off this veggie if you’ve only ever had a boiled, slimy version; oven-roasting, sautéing, or grilling bring out the best flavor.

Tofu

Calcium content: 434 milligrams per half cup

Plus: You know tofu as a vegetarian source of protein. Turns out it’s also a great source of calcium. Tofu is incredibly versatile—it takes on the flavor of whatever else you’re cooking with it.

Plus: Almonds, which are among the best nuts for your health, contain about 12% of your necessary daily protein, and are rich in vitamin E and potassium. And although they are fattening, it’s the good kind of fat that helps lower your bad cholesterol levels as long as you enjoy them in moderation.